Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Snatch ( 3×3 @75%) Paused Snatch 2 sec at knee, 3 sec in catch Metcon (AMRAP – Rounds and Reps) 5 Rounds 3 Min AMRAP 3 Power Snatch 60/40kg 6 Burpee’s 9 Air Squats Rest 1 MinsAccumulate rounds and reps
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) E2MOM (12) 15 Wall Ball 9/7 then ME KBS Rest 3 Mins E2MOM (10) 15 Heavy Swings 24/16 then ME Push-UpsRecord how many rounds you complete from 22. Then min and max KBS and Push Ups from rounds.
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (Deadlift 3×10 @70% ) Upper body push superset- Ring Dips Metcon (AMRAP – Rounds and Reps) 4 Rounds – Every 4 mins Row 250m/ Run 250m 10 HSPU 12 Box Jumps
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP 10 Clusters 40/25 15 TTB 30 DU Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Every 90 seconds x 8 @ 80% + Power Clean + STO + Hang Power Clean (8X1) Metcon (AMRAP – Rounds and Reps) AMRAP 12MIN 7 Push Press 40/25 7 Power Cleans 40/ 25 7 KB Swings Russian 24/16 5 Pull ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squat (Back Squat 3×10 @70% ) Superset 3×10 pull ups Metcon (No Measure) 15 Min No measure 10m – broad jumps – try and get 10m in the least amount of jumps KB Front Rack Rev Lunge 10+10 – (hold in right arm, lunge with left […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) Please arrive 30 minutes before category start time to review standards etc 1PM Ladies Beginner Workout- 1 Round for time 50 Deadlift 35kg 50 Wall Balls 5kg 40 Deadlift 40 KB swings 8kg- Russian 30 Deadlift 30 Pull ups- band assisted/ off box 60 20 Deadlift […]
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 10 FR Lunges 30/40 20 m Bear Crawl Rest 4 Mins 9 Min AMRAP Row/ run 150m 15 KB Swings 15 Push-Ups Rest 4 Mins 9 Min AMRAP 30 Double Unders 20 Bumper Plate GTO 10 Burpee Plate Jump […]
Viribus CrossFit – CrossFit View Public Whiteboard Deadlift (Deadlift 3×10 @ 67.5%) Upper body push superset- 3×10 HSPU Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Box Jumps 10 SDHP 40/30kg Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds) 10 Rounds: every 5 mins run 500m + 15 burpee’s